Couch to 5k

[mpeanut]

Originally Posted by Princess Peach

It sounds a little strange, but my advice is to slow down. I had trouble making it even 10 minutes at a time, but once I slowed down, I was able to run 35 - 40 minutes. Slow down, take smaller steps, hydrate up. All of these helped me. That and I tell myself over and over. "You can do this. And you can do it better than yesterday."

Good idea - I have actually been running faster, so I'll try slowing down and see how it goes. My DH also pointed out I tend to stop sometimes because I'm tired and should just try to push through it and see that I can go further even if I'm tired or bored.

[mpeanut]

Originally Posted by dsnygrl21

I have run 2 days in a row many times! Schedules are hard to exercise around, but good for you to keep at it! Usually, when I have to plan 2 days in a row running, I make the first run a little easier. Maybe at a bit slower of a pace. The second run I make sure I run at my normal pace for the entire time. This way I don't hurt myself or get so tired that I only give half effort for both runs.



You are doing great already! Coming on here and looking for encouragement is awesome! Try to plan out your whole week the week prior so that you know exactly when you will have time to run, and maybe a back-up time or two just in case something pops up. I think having more chances for you to run will guarantee that you get your runs in. Just make sure to keep at it, and you will be doing fine! Good luck and congrats for getting motivated even with your busy schedule! You are awesome!



That is so awesome to hear! I really was trying to push myself to get to that 10 minute mile but you really put me at rest a bit. It's not about the speed, but the endurance! Thank you!



You know what helps me get my mind off of the time when I am running(and hurting) is I go through my body and think about how I am running. I start my head, looking straight ahead. Not up or down or to either side. I make sure my shoulders are loose and not up by my ears, lol. Then I make sure that my arms are bent at a 90 degree angle and not going across my body as I pump them back and forth. That makes you waste more energy. I make sure that my hands aren't clenched into fists but relaxed, as if I am holding onto two fresh from the chicken eggs. Then I think about my legs, landing underneath my body, not in front of myself and pushing off at the end, making myself move forward. At the end of that I think about my breathing and making sure that I am giving myself ample oxygen so as not to get a cramp. By the time I've gone through everything that I am supposed to be doing, I've gone another few minutes. If you aren't thinking about the time, you can easily lose track of it!

If your BODY is telling you that it can't run anymore, listen to it. Maybe you have to take a 30 second or minute break in the middle of your 20 minute run. There is nothing wrong with understanding your body and taking the break necessary. Make sure you also drink plenty of fluids the day before runs to make the runs a little easier on you. Good luck in the future and YOU CAN DO IT!!!

All great ideas - Thanks so much!

[mpeanut]

Originally Posted by Raenstoirm

I also find that changing out what you are listening helps, granted I havent been to the point you are at in years (just restarted W1D1 this morning in fact). Listening to a podcast or book on tape might be what you need to keep your attention diverted from the run. I found I was actually irritated when the little voice on the app said "workout finished" because I wanted to keep listening and I only let myself listen is when I am running.

I've never tried listening to a book on tape or podcast. Good idea. I do think a distraction would help me.

[C_leen]

I got smoked this morning. Thankfully the woman's shirt said 'ultrarunner' on the back as I watched her outpace me. I know I am running very slow but today I only clocked about 2.5 miles in 28 minutes. I have another 28 minute run and then I up to 30.

On my return route I got passed up by some major eye candy. He had his shirt off and the definition on his back was impressive. Maybe someday I'll get to see his abs... For some reason watching his defined calves quickly outpace me and turn the corner did not bother me like the woman passing me up...

[sissy_ib]

Well I guess I am a Couch to 5K graduate!
My husband and I ran a 5K on Saturday and had a wonderful time. We did it just under 40 minutes. When I started C25K I figured it would take me an hour. Once I got into the later weeks I set a goal of 45 minutes. Week 8 day 1 I realized I could do it in 40 so I set that as my goal. I meant to grab a watch so I could check my time as we ran but of course I forget it. I decided not to hold my phone and keep checking the time and left it in the pocket of my hydration belt the entire time. And I did it. The timer was near 39:40 when I crossed the finish line. When we started we were only about 20 seconds back so even though I do not have my official time I know it was between 39:00 and 39:40.

I have another 5K in three weeks and as you can see from my signature I am running an 8K in 12 weeks! I also plan on a 10K about a month after that. If anyone is interested the 8K is for the Wounded Warrior Project going to benefit our wounded service members and I am raising money for the foundation. There is a link in my signature with info.

[ColleenG]

Originally Posted by sissy_ib

Well I guess I am a Couch to 5K graduate!
My husband and I ran a 5K on Saturday and had a wonderful time. We did it just under 40 minutes. When I started C25K I figured it would take me an hour. Once I got into the later weeks I set a goal of 45 minutes. Week 8 day 1 I realized I could do it in 40 so I set that as my goal. I meant to grab a watch so I could check my time as we ran but of course I forget it. I decided not to hold my phone and keep checking the time and left it in the pocket of my hydration belt the entire time. And I did it. The timer was near 39:40 when I crossed the finish line. When we started we were only about 20 seconds back so even though I do not have my official time I know it was between 39:00 and 39:40.

I have another 5K in three weeks and as you can see from my signature I am running an 8K in 12 weeks! I also plan on a 10K about a month after that. If anyone is interested the 8K is for the Wounded Warrior Project going to benefit our wounded service members and I am raising money for the foundation. There is a link in my signature with info.

Way to go! You have a great pace!

[Karabee]

I'm going to be trying this workout...I'm nervous since I am NOT a runner. My goal is to do the Expedition Everest Challenge in May. I can walk and walk but I can't run for any length of time. Let's hope I can do it!

[Branabb]

Originally Posted by sissy_ib

Well I guess I am a Couch to 5K graduate!
My husband and I ran a 5K on Saturday and had a wonderful time. We did it just under 40 minutes. When I started C25K I figured it would take me an hour. Once I got into the later weeks I set a goal of 45 minutes. Week 8 day 1 I realized I could do it in 40 so I set that as my goal. I meant to grab a watch so I could check my time as we ran but of course I forget it. I decided not to hold my phone and keep checking the time and left it in the pocket of my hydration belt the entire time. And I did it. The timer was near 39:40 when I crossed the finish line. When we started we were only about 20 seconds back so even though I do not have my official time I know it was between 39:00 and 39:40.

I have another 5K in three weeks and as you can see from my signature I am running an 8K in 12 weeks! I also plan on a 10K about a month after that. If anyone is interested the 8K is for the Wounded Warrior Project going to benefit our wounded service members and I am raising money for the foundation. There is a link in my signature with info.

Congratulations. That's quite a milestone. I fell off the schedule and am two weeks behind. I am schedule to run in my first 5K Aug. 30. I never thought about setting a time goal. Thanks for the idea.

[lttlmc3]

Okay, so I am now on W4D1 and I had to stop! Too much pain in my left leg! Now I'm super discouraged because I"m behind schedule and I don't know how long it will be until the leg gets better.

[DorkyDisneyMom]

Originally Posted by lttlmc3

Okay, so I am now on W4D1 and I had to stop! Too much pain in my left leg! Now I'm super discouraged because I"m behind schedule and I don't know how long it will be until the leg gets better.

I was having trouble too with this program. I got to W3D2. My shins were killing me. So I just switched to Easy 5K. Its Jeff Galloway as well. It lets you set your interval pace of 1 minute running, 1 minute walking and on up from there. My shins seem to be doing better. Maybe you can try that.

[Melissahac99]

I am W4D2 of C25K. My first 5K race is Oct 28.

[ColleenG]

Fall is such a great time for races. Gotta love the cooler temps!

[Macca1111]

Originally Posted by mpeanut

Good idea - I have actually been running faster, so I'll try slowing down and see how it goes. My DH also pointed out I tend to stop sometimes because I'm tired and should just try to push through it and see that I can go further even if I'm tired or bored.

Those are both my big problems...I can't keep a pace, always go too fast, and my brain wants me to stop basically all the time. I'm so not a runner...

Originally Posted by Karabee

I'm going to be trying this workout...I'm nervous since I am NOT a runner. My goal is to do the Expedition Everest Challenge in May. I can walk and walk but I can't run for any length of time. Let's hope I can do it!

That's how I started - wanted to be able to actually RUN the EEC with my sister, since she intended to run the whole time. I've now done it twice, and both times it was the furthest and longest time I have ever run. I've never made it to the end of the couch to 5K program (never even managed the 20 minute run) but adrenaline and a friend by you really helps make you capable!

[Raenstoirm]

Tomorrow is w5d3 and I am getting nervous. I wasn't sure if I wanted to puck or cry during the last 3 minutes of w5d2, but it wasn't pleasant. I have always gotten injured or sidetracked in the past with c25k, so this is the farthest I have ever gotten. (I think I have started the program 10-15 times in the past.) I think I will survive tomorrow ok, but I have the dreaded 20 minutes coming up next week. My goal was to complete that milestone before our trip (although it seems we will have to cancel our trip now, but that is another story!) Any tips? I have been using a treadmill (at a 5mph "run") since it has been so hot out. I figure once I get to 30 minutes, I will take a week and up my speed to a 6 slowly. Anyway I tried watching a movie in my iPad. It wasn't distracting enough (music stopped distracting me a week ago). Tomorrow I am going to try a podcast (always used to distract me in the past).

Everything hurts when I run, but nothing stands out as injured and it all fades after I stop running for a bit, so I think it is more of a mental roadblock causing me trouble.

[Tarheel girl 1975]

Originally Posted by Raenstoirm

Tomorrow is w5d3 and I am getting nervous. I wasn't sure if I wanted to puck or cry during the last 3 minutes of w5d2, but it wasn't pleasant. I have always gotten injured or sidetracked in the past with c25k, so this is the farthest I have ever gotten. (I think I have started the program 10-15 times in the past.) I think I will survive tomorrow ok, but I have the dreaded 20 minutes coming up next week. My goal was to complete that milestone before our trip (although it seems we will have to cancel our trip now, but that is another story!) Any tips? I have been using a treadmill (at a 5mph "run") since it has been so hot out. I figure once I get to 30 minutes, I will take a week and up my speed to a 6 slowly. Anyway I tried watching a movie in my iPad. It wasn't distracting enough (music stopped distracting me a week ago). Tomorrow I am going to try a podcast (always used to distract me in the past).

Everything hurts when I run, but nothing stands out as injured and it all fades after I stop running for a bit, so I think it is more of a mental roadblock causing me trouble.

Have you tried slowing down? I am far from being an expert, but I usually have to slow my pace to run for a solid period of time. I usually use the Galloway run/walk intervals. Every week I extend the running portion by about 30 seconds. I find that I can go farther and my pace is actually slightly better than when I run straight through.